Nutrition

• fat reserve: 30K-100K kcal
  
• glycogen reserve: about 2K kcal
  
  • muscles: 1400-2000 kcal
    
  • liver : 400 kcal
    

CREATED: [2018-02-01]

Consider supplementing with vitamin D and probiotics. Levels of magnesium, iodine and vitamin K2 should also be optimized. Iodine can be obtained from seaweeds. You probably don’t need a multivitamin or other supplements.
Many low-carb diet authors recommend supplementing B and C vitamins with extra-strong dosages. If you are on a ketogenic diet, with only 20-30g of carbs a day, you could go as high as 2000-3000% of NRV for B and C vitamins.

https://www.reddit.com/r/nutrition/comments/8d90ig/healthy_foods_that_shouldnt_be_consumed_together/

Шпинат достаточно богат железом и кальцием, однако усваиванию этих микроэлементов организмом в теории мешают фитиновая кислота и особенно оксалаты, которых в листьях шпината больше, чем в каких бы то ни было иных овощах. Согласно теоретическим моделям взаимодействия химических веществ, при нормальных условиях (отсутствие выраженной гипокальцемии) организм в состоянии усвоить не более 5 % кальция, содержащегося в шпинате[20]. Из всех овощей и фруктов шпинат представляет собой источник кальция с наименьшей биодоступностью[21].
Вместе с тем, практические эксперименты не всегда подтверждают эти теоретические выкладки. Например, в одном из экспериментов была установлена более высокая усваиваемость железа из шпината по сравнению с железом из не содержащих оксалатов пшеничных отрубей[22].

http://www.aif.ru/dontknows/1235443

Морковь является богатым источником витамина А, который относится к группе жирорастворимых витаминов – для его усвоения в кишечнике он должен сначала соединиться с желчью. Выделение желчи, в свою очередь, зависит от жирности продукта: чем жирнее продукт – тем ее выделяется больше. Сама по себе морковь – продукт нежирный, а значит, и желчи выделяется мало, и витамин А усваивается плохо. Добавление сметаны значительно повышает уровень жирности, желчь начинает выделяться в больших количествах, что в разы увеличивает усвояемость витамина А.
hmmm.. interesting

лол очень смешно, как про ройбуш пишут что он очень богат минералами, хотя в нем по сути нет вообще почти ничего, каки-то доли процента от нормы

Humans have a 2 million year history of meat consumption, ever since we started hunting and experienced a dietary transition as a result. Nut consumption is 800k years old. Fish consumption is 50k-10k years old. Agriculture is 40k-10k years old depending on source

https://www.reddit.com/r/nutrition/comments/7zabuy/is_there_anything_that_shows_about_how_much/

Check out this USDA paper which compares the nutrient levels of various types of foods and cooking methods. Specifically, on page 6, there are lines which provide comparisons of various cooking methods and their nutrient retention rates. Check the line:
3006 11 VEG,GREENS,BOILED,WATER USED
You can see in the table that there are only two nutrients that lose significant quantities due to cooking, vitamin C and folate, with losses of 25% and 30% respectively. However, if you cooked the greens and drained the cooking water, then your losses would be greater (45% and 40%).
These are averages of course so slightly undercooking the greens will save more of the vitamin C and folate while overcooking will result in more losses than in the USDA paper.

CREATED: [2018-02-01]

and since they are carbs they have the same caloric value and no other nutritional value. Sugar alcohols are artificial sweeteners and have no impact on blood sugars. They have lesser calories too. Sugar alcohols have a laxative effect when taken in excess tho.
Yes its bad for you. Despite being in good shape, the repeated effects of high insulin spikes will certainly damage your liver/ other organs in the long run.

You don't absorb 100% of the nutrients in your food, if you gorge on lots of food with a decent amount of fibre a lot of it will go through you without being absorbed, especially the fat. On the other hand oily diarrhoea is usually even more unpleasant than portion control.

https://examine.com/nutrition/second-look-at-protein-quantity-after-exercise/

cheese?

https://en.wikipedia.org/wiki/Leptin
obesity – decreased sensitivity to leptin

https://en.wikipedia.org/wiki/Haptocorrin

https://examine.com/nutrition/is-saturated-fat-bad-for-you/

LDL penetrates arterry walls to transport cholesterol

LDL and HDL are cholesterol transporters!

LDL is suseptible to oxidation and oxidised, harmful to the body, which makes white cells desptroy them

TLDR: Saturated fat increases lipid and lipoprotein concentrations in the blood when compared to carbohydrates, monounsaturated fat, and polyunsaturated fat. apparently good metastudy from examine

ratio of LDL to HDL is more important!
Those ratios matter more than your absolute numbers for LDL-C, HDL-C, and even total cholesterol.

TLDR: it's complicated, not clear entirely and probably depends on diet in general (eating processed food, omega, etc)

https://examine.com/nutrition/is-it-really-that-bad-to-skip-breakfast/
Note that if you do exercise fasted, consuming at least 20 g of protein within the two hours or so following your workout becomes even more important, to help build or at least preserve muscle mass. – okay…

Some micronutrients are bound in our food so tightly that our bodies can’t shake them loose for digestion. Others are just hard for our bodies to absorb. The ease with which a nutrient comes loose and gives up its goodies to our bodies is known as its bioavailability.
Cooking can increase the bioavailability of some nutrients and decrease that of others, and so can meal composition. 

hmm, interesting..

https://www.reddit.com/r/nutrition/comments/8vg3n2/why_are_carbs_important/e1oz1oq/

 ome hunter gatherer cultures consume higher protein\lower carb diets.
The different balance is not enough to get them into ketosis.
Too much protein knocks you out of ketosis. Also traditional societies tend to eat their meat quite fresh, which means it still has glycogen content.
A ketogenic diet needs to contain mostly fat to keep you in ketosis. Such an abundance of fat is a relatively new phenomenon I believe. You basically need 4 calories fat to 1 calorie of protein.

https://www.reddit.com/r/Fitness/comments/1b6efy/carbohydrates_and_weightliftinghow_important_are/c943l1x/

Speaking from personal experience, very low carb diets ruin my workouts. I'm on my 3rd week of Keto (carbs under 25g/day) and every one of my workouts has been a struggle. My lifts have decreased, some substantially. If you're not following a strict low-carb diet, I'd suggest eating some carbs if you want good workouts.

https://www.reddit.com/r/Fitness/comments/1b6efy/carbohydrates_and_weightliftinghow_important_are/c941sve/

  carb cycle. So every 5th day I'll eat 350g to 400g of carbs in one day and on every other day I keep my carbs down to around 50g or 75g.

The day right before I carb load my muscles look noticeably flatter which I attribute to glycogen depletion, and getting a pump seems almost impossible. I especially notice it in my arms (both the flatness and inability to get a pump). However, the day after my carb loading day, every thing looks much fuller and I can get a ridiculous pump just from a warm-up set.

Those are the main things I notice.

https://www.reddit.com/r/nutrition/comments/8oynzx/what_are_the_benefits_of_carbohydrates/e073v09/

In my unprofessional view I feel as If I have allot more physical endurance when eating carbs. Eg: When I'm in ketosis I'd only be able to surf for an hour then I feel weak When I'm on normal recommend macros I could spend 2+ hours in the water

https://suppversity.blogspot.com/

https://ketodietapp.com/Blog/lchf/the-ultimate-keto-food-swap-list

https://ketodietapp.com/Blog/lchf/Keto-Diet-Food-List-What-to-Eat-and-Avoid

https://www.bmj.com/content/347/bmj.f6698

Implausible results in human nutrition research

recommended by reddit

https://news.ycombinator.com/item?id=16740450

The real issue is, and the author's real point (whether he knows it or not), is that non-scientists don't, and currently mostly can't, know anything about nutrition.

https://meaningness.com/nutrition
TLDR: nutrition is bad science

• Humans are the only animals who consume milk after having started eating solid food
  
• Lactose is milk sugar. Can't be absorbed, must be digested by lactase. Lactase production decays after childhood (since body thinks it's no longer needed). Northern races are more lactose tolerant than sourthern.
  
• You can buy lactose-digesting enzymes in liquid form now
  

https://examine.com/supplements/Ginkgo+biloba/
according to that, mostly useless?

• Took for a month, no noticable difference. Although didn't do any cognitive tests
  

https://grimgrains.com/#nutrition

https://www.reddit.com/r/nutrition/comments/8rdcxt/fda_to_recognize_8_new_carbohydrates_as_dietary/?utm_content=comments&utm_medium=user&utm_source=reddit&utm_name=u_karlicoss

In the new FDA guidance, approval was given for designation as fiber for:
mixed plant cell wall fibers
arabinoxylan
alginate
inulin and inulin-type fructans
high amylose starch (resistant starch 2)
galactooligosaccharide
polydextrose
resistant maltodextrin/dextrin

https://m.phys.org/news/2014-01-nuts-tooth-hunter-gatherers.html

https://en.wikipedia.org/wiki/Triglyceride
can te fatty acids be arbitrary
ok, maybe not arbitrary, but some fats got both sat and unsat apparently
ah, ok, so trig is unsaturated if one ore more fatty acids is unsat

https://www.reddit.com/r/soylent/comments/8chmx2/soluble_vs_insoluble_fiber_in_complete_foods/dxktx5e/

You'd probably do well to include a mix of prebiotic fibers to support a diverse range of microbes, as Ample does - here are some commonly available options:
tapioca starch, raw potato starch, green banana powder (resistant starch)
oat bran fiber (beta glucans)
psyllium husk (mucilage)
acacia gum (gum)
pectin (pectin)
inulin (fructan)
You may find that you have a negative reaction (lots of gas and bloating) to one or more of these options. I stopped using inulin and tapioca starch in my products at Super Body Fuel because so many people had really bad gas from them. But if you can tolerate them, they're great.

Taking probiotics can also help if you're having bad reactions to certain fiber sources, though it's pretty hit-or-miss. You may have to try a number of different brands to see what works for you.

Rule of thumb. Every week, eat veggies from every color of the rainbow

When talking to multiple dietitians and always hearing something different (some recommending under what I found in studies, some recommending over), I wanted to gather all the studies I found from all my research so I could figure out what actually is the right amount for *most* people.
The document below (download either as a google spreadsheet or Excel) shows an average protein intake of **1.46-1.8 g/kg/day** across the 9 studies that I included. There are an additional 26 studies/links that I did not include in the average for various reasons. But I would like for anyone to look over everything included and recommend/correct any issues they see.
Note: This is specifically focusing on people who want to maintain/build muscle during a period of resistant training or have an athletic lifestyle.
Image: [https://i.imgur.com/UQ8v1KW.jpg](https://i.imgur.com/UQ8v1KW.jpg)
Google Sheet: [https://docs.google.com/spreadsheets/d/1DKWXXqzQwwdnzt15Ch16hSz1gY9S1Mo92o6lKc5oQi8/edit#gid=1551280518](https://docs.google.com/spreadsheets/d/1DKWXXqzQwwdnzt15Ch16hSz1gY9S1Mo92o6lKc5oQi8/edit#gid=1551280518)
Excel document: [https://www.dropbox.com/s/zbuoht0nvgw5dsr/Protein%20Intake%20Studies.xlsm?dl=0](https://www.dropbox.com/s/zbuoht0nvgw5dsr/Protein%20Intake%20Studies.xlsm?dl=0)